WEEK 19 -- just put all the workouts in this thread...wait, what workouts????
Ok, the fact that it is Thursday and no one has posted yet is just brutal. We have lost the whole team. But I'm sticking it out!!!
In any case this has been a bad week for me, workout-wise. After the past 2 weeks totals of 10.2 and 9.0 hours, this week I did a 45 min swim on Monday but then work travel to Europe and South America so zero workouts. I'm going to rip it up this weekend, though.
Then week 20...the last week!!!
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Way to bring it home guys! Started adding 4 x 15'(2) of 80 - 85% to my Thursday and Saturday rides as part of a build to the IM plan. Holy hella sweaty pain cave Batman!
I'm back in the country and looking forward to a good brick tomorrow...might have to be indoors based on rain in the forecast...but after all the missed workouts this week I'll be going hard regardless...
This was a very poor week workout-wise. After 8.4, 10.2 and 9.0 hours of workouts in the preceding 3 weeks, Saturday's brick joined Monday's swim as the only two workouts of the week, together totaling 2.9 hours.
On the other hand, not biking since May 6 resulted in a heck of a ride since I was "well-tapered". The run was a different story…
Due to weather I cancelled the outdoor ride and went with an indoor workout. I changed the JOS 75 min VO2 max bike to be an FTP workout: 100 min total, including 10' W/U, 3x15'(4')@z4, 2x15'(3')@z3.
The movie was "The Rock".
Felt very good on the bike and hit all the intervals. I kept in the aerobars the whole time except for the recoveries and for the last 3 minutes of the third z4 interval. HR was very high…I hit the low 180's which is very unusual for me on the bike.
NOTE: all IFs are in relation to my brand-new outdoor FTP, despite this being in indoor ride.
Interval 1: 15' @z4 – NP: 239w (IF 0.965), cadence: 87, HR: 154 (max 169)
Interval 2: 15' @z4 – NP: 245w (IF 0.989), cadence: 89, HR: 174 (max 181)
Interval 3: 15' @z4 – NP: 142w (IF 0.974), cadence: 88, HR: 179 (max 185)
Interval 4: 15' @z3 – NP: 201w (IF 0.81), cadence: 91, HR: 166 (max 171)
Interval 5: 15' @z3 – NP: 206w (IF 0.831), cadence: 92, HR: 163 (max 168)
http://connect.garmin.com/activity/85577236
The run...was not great. I committed to 30' vs. the 20' assigned and it turned out to be a mistake. I started pretty slowly and was feeling good for the first 20 mins. But then I got some serious cramping in my quads. This has happened to me a few times during brick training runs in the past, including on a couple of OS brick runs this year. I had to stop a couple of times to manually work on the quads from 20'-25', then at 27:30 I had to pull up and call it a day. I probably went about 5 minutes too long since today (Sunday evening) I can still feel the place where they cramped up…some internal bruising I guess.
Overall 3.81 miles in 27:36 (32:23 elapsed), 7:15 pace.
Lap Dist Pace
1 0.95 07:28
2 0.74 07:23
3 0.7 07:09
4 0.72 07:07
5 0.70 07:00
http://connect.garmin.com/activity/85577985
Cheers,
Matt
Way to gp on completing the OS. I bailed some time ago. I just did a FTP test on saturday.
231 up from 200 decent given the consistency I put it. I will be doing a 5k with my wife in 3-4 weeks so no vdot to report. I actually thought it was 229 so even better. I'm still short 10 watts over last year, but I'll take it right now.
FTT Test:
Gordon